10/05/2015
CrossFit XD – CrossFit
Metcon (Time)
5 rounds:
15 wall balls 20/14
15 push-ups
15 burpees
15 box jumps 20
Author Archive
10/03/2015
CrossFit XD – CrossFit
Metcon (Time)
For time:
Sleep in.
No classes today!!
10/02/2015
CrossFit XD – CrossFit
Metcon (3 Rounds for reps)
3 Min AMRAP
3 Deadlifts #225/155
3 Handstand Push Ups
3 Min AMRAP
3 Deadlifts #205/135
3 Handstand Push Ups
3 Min AMRAP
3 Deadlifts #185/125
3 Handstand Push Ups
*Rest 3 Min between each 3 min AMRAP
Metcon (Weight)
8 Min EMOM
1 Power Clean + 5 Pull Ups
*You must pick your own weight and keep it the same for all 8 sets. You cannot change weight throughout the workout. Record the weight used and if you missed any pull ups.
10/01/2015
CrossFit XD – CrossFit
Metcon (Time)
Partner WOD
400m Run
40 Back Squats #135/95
40 Box Jumps 30″/24″
40 Burpees
400m Run
30 Back Squats #135/95
30 Box Jumps 30″/24″
30 Burpees
400m Run
20 Back Squats #135/95
20 Box Jumps 30″/24″
20 Burpees
400m Run
10 Back Squats #135/95
10 Box Jumps 30″/24″
10 Burpees
Both athletes run 400m together. The back squats, box jumps, and burpees are completed 1 athlete working at a time.
Metcon (Time)
For time:
100 Sit Ups
09/30/2015
CrossFit XD – CrossFit
Metcon (AMRAP – Reps)
Gymnastics
10 Min EMOM
2 Muscle Ups
Modified Muscle Ups:
-Sit on a band hung between two low rings and perform 2 muscle up transitions
-Hang rings from elastic bands (not straps) and sit with legs extended. Using arms only, keep rings close to body and pull to chest and then transition to under the arm pits and press until arms are extended.
Metcon (3 Rounds for time)
Every 5 min for 15 min:
Row 500m
Each 500m is an all out max effort sprint.
09/29/2015
CrossFit XD – CrossFit
Thruster (1-1-1-1-1)
After warm up, use only 5 sets to establish a 1RM Thruster from the ground.
Metcon (Time)
For time:
21 Thrusters #115/75
3 Rope Climbs
15 Thrusters #115/75
2 Rope Climbs
9 Thrusters #115/75
1 Rope Climb
09/28/2015
CrossFit XD – CrossFit
Metcon (AMRAP – Reps)
12 Min AMRAP
3 Toes to Bar
3 Plate Box Step Overs #45/25
6 Toes to Bar
6 Plate Box Step Overs
9 Toes to Bar
9 Plate Box Step Overs
12 Toes to Bar
12 Plate Box Step Overs
15…
15…
*If you finish the round of 15 then continue to 18, 21, 24 and so on.
Step up and over a 24″/20″ box while carrying a #45/25 plate.
Rest
5 Min
Metcon (AMRAP – Reps)
10 Min EMOM
21 Double Unders
7 Snatches #75/55
09/26/2015
CrossFit XD – CrossFit
Metcon (Time)
Partner WOD
30 Deadlifts #275/185
50 Box Overs
40 CTB Pull Ups
60 Push Ups
75 Cal Row
100 Double Unders
09/24/2015
CrossFit XD – CrossFit
Front Squat (3-3-3)
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP:
10 burpees
10 snatches 135/95
10 ttb
10 front squats 135/95
09/23/2015
CrossFit XD – CrossFit
1000m Row (Time)
Max Effort 1000m Row
Metcon (Time)
3 rounds:
250 m row
400 m run
30 wall balls 20/14
3 wall climbs